WARM UP
50 Hand-to-hand swings (light weight)
40 Alternating floor press
30 Clean & jerk, switch hands each rep
20 Goblet squat
20 Halo
10 Armbars, 5 per side
MOBILITY & SKILLS
Hips – Burgener Warm Up
OLY CONDITIONING
1) Squat Snatch
3×3 #65%
2) Snatch High Pull
3×3 #75%
3) Back Snatch Balance
3×3 #65%
CONDITIONING
100 Double Unders
21 KB Swings #32/24
21 Goblet Squats #24/16
500mt Row/400 mt Run
15 KB Swings #32/24
15 Goblet Squats #24/16
500mt Row/400 mt Run
9 KB Swings #32/24
9 Goblet Squats #24/16
500mt Row/400 mt Run
Time Cap 20′
ACCESSORY WORK
EMOM 10
Odd: 15 Cal Row
Even: 10 DB 1-arm Snatch #20/15